what i learned from marathon training

In 3 short weeks, I will be at the starting line of the Chicago Marathon. This past Saturday (prior to enjoying my wonderful pumpkin pie concrete from Doozle's), I ran my final 20 mile training run. Not going to lie... it went AMAZINGLY! I couldn't possibly be happier with how my training has gone the past 15 weeks. After training for + running my first marathon 2.5 years ago, I swore up + down that I would never do another one. My long runs were tortuously long, I trained through the very cold + snowy St. Louis winter season, I overtrained myself by teaching fitness classes in addition to my training runs, and a month prior to the race, I was diagnosed with Morton's neuromas in my feet that really made training even harder.

After that experience, I was determined to make this training better and, if possible, injury free. Here are the things I have done differently/learned from training for the Chicago Marathon:

1. LISTEN to your body! This has always been so hard for me. I am addicted to working out, whether it is running, weight lifting, or yoga. I just love it + it makes me feel good. But, your body NEEDS rest. I dedicated Fridays before long runs "off" days... I only did 20 minutes of yoga in the morning and that was it for the day. It gave my muscles a good stretch and gave my legs a much needed rest leading up to a long run. My body was much appreciative of the needed rest.

2. Yoga. I think I am officially becoming a yogi. I have fallen in love with it! The stretching + strengthening it provides is great for runners, and it just gives me a feeling of peace for the rest of the day. I have only been doing 20 Minute Yoga Sessions on my own, but it is the perfect amount of time and is still challenging.

3. Recovery Runs. Now, this might not be for everyone, but I have found it really works for me. The day after my long run, I would do a very easy long-ish run (5-8 miles). For most of these, I would run 8 minutes and walk 2 minutes for the entire distance. This really helped get the blood flow in my alread sore muscles, and I think it really helped take away some of the added soreness. Weird and counter intuitive, I know, but I really think it helped.

4. Proper Fuel. Not gonna lie, I count calories. I'm not proud of it, but it works for me and keeps me accountable. (Oh yeah, that running addiction might have something to do with the food addiction too.) And it honestly doesn't bother me to do it. I'm pretty relaxed about it and don't get upset if I "go over" my calories, since there are definitely days I don't get enough calories in me. Along these lines, I always try to make sure I have close to the number of calories I need to fuel my runs. Food = fuel. This includes "overeating" the day before a long run in attempt to keep my glycogen stores up. I also have gotten a lot better about fueling during my runs, bringing Gatorade + pitted dates along with me on my long runs. It really worked for me... plus, eating a very healthy, plant-based diet has really improved my running.

5. Speed Work. Confession: I don't like running marathons. Shocking, I know. I am a 5K + 10K runner in reality. I love running fast. I hate being passed + I love to chase people down. Marathons definitely are not something you can do this with. So, I decided to add some 400m + 800m repeats and tempo runs on Wednesdays instead of doing another long-ish, steady-state run. If you follow my training on Daily Mile, you will notice my times have dropped on my long runs, including my 2nd 20 miler. This has totally increased my confidence that I can achieve a Boston qualifying time in Chicago.

I truly believe in my training and I feel completely prepared to tackle Chicago in October. Although I really believe these things worked for me, they might not be for you. But, it never hurts to change things up a bit!

In addition, here are some other running blogs that keep me inspired to reach my goals while maintaining a healthy diet. (Another confession: I am totally addicted to food/running blogs. If you have any interest, check these out!)

The Front Burner - 5 time marathon finisher and vegetarian chef
No Meat Athlete - ultrarunner fueling on vegetarian + vegan food
Healthy Tipping Point - runner + creator of Operation Beautiful
Meals and Miles - runner training for Chicago
Beneath It All - another runner training for Chicago

just another day in paradise

It's only Saturday of a 3-day weekend and already it has been epic! Started off with some awesome phone calls on Thursday and led into a very stress-free + successful Friday with a night out at the Rascal's game (the local minor league baseball team) with our friends Bob + Michelle.

Saw an old friend too! My former boss + friend Kevin is the Athletic Trainer for the team right now. It was nice to see him, even though he was a little too busy to talk, but texting worked!

Saturday started off with a bang too! I had been actually looking forward to my 20 mile run this weekend after very successful 17 + 18 mile runs. Woke up early and ate my go-to pre-run meal and headed out to the trail.

I broke up the run again into more manageable portions -- an 8 mile out + back, 4 miles, and then met up with Lauren for a final 8 mile out + back. [She decided this weekend to cut her full down to the half, but I will still be going to cheer her on to a PR!]

The run started off not as great as I had hoped with some stomach cramps, but eventually they went away and I was able to relax. The first 12 felt great and Lauren really helped push me through those final 8 miles. I ended up finishing the run in 2 hours 43 minutes, averaging an 8:09/mile pace! [That doesn't include stopping for drink/food breaks + talking to one of my colleagues who I saw on my run.]

I can't explain to you how ecstatic I am about that run! If I keep up that pace for the entire 26.2, I can actually qualify for Boston! I don't think I would actually run Boston, but I would love to say that I qualified! It has really helped me not to focus on pace during these runs and just bang out the miles. It seriously went by so fast! I have really fallen back in love with running again, but that's a whole different post I'll get to another day.

I'm a little sore + exhausted, but nothing a little vino + custard can't fix!

One of the best things I love about living in the suburbs for St. Louis is that there is beautiful farmland and wineries just a hop, skip + jump away! The Hubs + I headed out to Augusta last weekend for some wine and decided to head out there again this weekend.

Balducci's Vineyards is a little farther away than most of the other wineries in Augusta, and doesn't have as beautiful a view as some, but I love the rustic feel of the place.

We also had great company join us this weekend: my parents! Good food, great wine, and wonderful company! Paradise to me!

But, also another paradise, in my opinion, of course is frozen custard! Augusta is pretty far south from where we live (like 45 minutes), but just past Augusta is a frozen custard stand I have really been looking forward to trying, we have just needed an excuse to go!

Nope, that's not Fritz's. It's Paradise Frozen Custard!
 

True story: Paradise actually used to be a Fritz's franchise a few years ago [obviously]. The Hubs actually helped the franchise owners open the store when he was managing Fritz's in St. Peters. The franchise there just didn't work out and was reopened as Paradise Frozen Custard in 2008.

It was so weird walking up to the window for what looked like Fritz's but was very, very different. The did have something that caught my eye right away: the Honey-O. Vanilla custard with Honey Nut Cheerios + butterscotch. I am as addicted to cereal as I am to custard and Honey Nut Cheerios just so happens to be one of my absolute favorites! So, obviously, I just had to get it, even though I am not a big fan of butterscotch.

Matt ended up with a Caramel Apple sundae, which he was very impressed with. [After working at Fritz's, we know that the apple pie filling is not exactly a top seller, so it usually gets gooey and gross. But, this was definitely not at all.]

I thought the vanilla itself was just OK. I thought it was very icy tasting, with not too much of a vanilla flavor. I also couldn't taste too much of the butterscotch in it, but it did leave a good Cheerio taste in my mouth!

I am hoping we can come back to try this:

A pumpkin shortcake bowl! Not in season yet, but hopefully soon... and filled with pumpkin custard!

Which, speaking of pumpkin custard, we will be retracing some of our steps to try various pumpkin custards, including Fritz's, Ted Drewes', and Andy's! If you know of any other places that have pumpkin custard, let us know because we will love to try as many as possible!

So, yes, a weekend in paradise it was, and will continue to be with 2 days left!

fall running + food

Thank goodness for step-back weeks! The training schedule I am following has 2 weeks of progressively longer runs and then a week with a shorter long run called a "step back" week. And this one of those weeks! It's not only a physical break from training but also a mental break from running, since having to think about 17 and 18 mile runs can get pretty tough mentally. This week was only 13 miles... half the distance I will be running in Chicago.

[I am starting to find it sad that 13 miles is now considered "short" to me. But, at least I know I can handle the longer runs now!]

It was an absolutely PERfect day to run! It was 60* when I left this morning with a chill in the air... what I call the best weather for running! Temps where you can still run in shorts and a t-shirt but it takes a little longer to warm up and sweat. And let me tell you, it was so nice not to be drenched in sweat like I have been the past 2 weeks.

I absolutely love fall! It is perfect for running and brings on the best holidays and the best food! I just love getting done with a run and have that cold, almost congested feeling in my lungs. Best. Feeling. Ever.

The run was great! I started out with the Fleet Feet Running Club, but they veered off at the 1 mile. I already had my run mapped out in my head, and I know I would've been checking my watch a lot more since I wouldn't know where they would be turning around to go back. It really helped pace my first mile too. Did my "Fiber to Laurel and back" path and then went back out to get my remaining 5 miles in. I ended up finishing in 1:45! Not my PR, but still faster than my first 2 half marathons. I averaged about an 8:03/mile pace.

Fall weather and fall food can only mean 1 thing for me...

PUMPKIN!

I think pumpkin is probably in my top 10 list of foods. Although I am not a big pumpkin pie fan. But, pumpkin oatmeal... that is another story!

Pumpkin Oatmeal

Base:
1/3 cup rolled oats (not instant or quick)
1/3 cup milk (I use skim)
1/3 cup water
1/2 banana
1/2 tbsp. ground flax seed (omega-3s)

Throw all ingredients into a microwave safe bowl. Put in the microwave and cook for 8 minutes on 50% power. (This is key... they will over cook if you cook them on high power. And you don't want gummy oatmeal, yuck.)

Extras:
1/4 cup frozen blueberries (I actually cooked these with the base ingredients since they were frozen, but you can use fresh stir them in after the base is done cooking.)
1/2 cup pumpkin puree (NOT canned pumpkin pie)
Dash of cinnamon

Toppings:
1/3 chocolate chip muffie from Panera
1 tbsp. white chocolate peanut butter (OMG, AH-mazing)

Stir in extras and add toppings. Enjoy!

I actually couldn't taste the pumpkin in it all that much... the chocolate from the muffie + PB overpowered it. But, it was still so good and totally warmed up my chilled body! Served along side with some Kaldi's Highlander Grogg, which is the only kind of coffee I really enjoy since it is smooth + sweet.

And all this fall weather can only mean pumpkin beer and pumpkin custard soon! Now, I have a whole week to think about my 20 miler next Saturday!

COMING UP
It's this weekend, so that means custard time! We will hopefully be going out tonight or tomorrow for some frozen custard goodness! This will probably be mostly a weekend feature, at least for the next couple weeks. And many stands will be closing up for the season starting pretty soon. But, we've saved a few to go to once the weather gets too cool to be outside.

CHANGES
Matt has been cooking some seriously amazing meals lately, and I have really been enjoying food photography, along with his delicious recipes. I hope to start sharing some recipes and foods we are eating as I sort of transition this into more of a food + running blog (since custard will only take us so far into fall + winter). Hope you enjoy some of the changes!

running fuel

My whole intention of this blog was to share not only our explorations in the world of frozen custard, but also my training for the Chicago Marathon. So far, I think I've maybe mentioned running maybe once or twice. But, since the Hubs + I are working again and have gotten uber busy, less custard is being consumed. So, I figured in order to get your + my blogging fix, I would start writing more about my training. Starting now...

I am now in the major mileage point in my training. Today was my scheduled 18 miler run. Last week, I ran 17 miles, and it was probably my best long run yet. Not so much today.

I got up early in order to start properly fueling for the run before I headed out to the park.

An English muffin with peanut butter + jelly on one slice, and peanut butter + honey on the other side.

I have been running at what I know as Fiber Park, but is really the City Centre Park. St. Peters has awesome trails to run on that go from one park to the other. It's fantastic, with drinking fountains and bathrooms along the way. The route I take goes from Fiber Park to Laurel Park, which is about 8 miles round trip.

This is also where the Fleet Feet Runners Club meets, so their routes are clearly marked from one park to the other... with mile markers too!

It is also where they run the RecPlex Triathlon, but their route is [I think] only a 5K.

After I finished my first 8 miles, I stopped back at my car for some fuel! Dates + Gatorade.
Dates are great for long distance running because the glucose is quickly converted in glycogen and delivered to the muscles. I am hoping I will be able to eat these during the actual race.

I went out and did 2 more miles before my running partner Lauren came! She is doing the Lewis + Clark Marathon on Oct. 3, but was only planning on running 8 miles with me today since she is also uber busy with work starting up again. [Yes, the majority of my friends are teachers!]

About a mile into the run with Lauren, I twisted my ankle pretty bad. I forget when I'm tired that my feet just don't pick up like they should, and stepped on a gumball. It was pretty bad, but I walked for a minute and it felt fine. Dodged a bullet there!

We finished the run in 2 hours 30 minutes, an 8:20/mile pace! I am so pumped with my paces lately! To reach my time goal, I need to run 8:45/mile, but have definitely been running faster than that! 3:50 is my goal finishing time, but a 3:40 would qualify me for the Boston Marathon, which would be awesome [not that I'd actually ever run it, but it would still be cool to qualify]!

I went home and had this amazing smoothie after my run. OK, yes, it looks and will sound disgusting, but I was pretty pleased at how great it tasted.

Chocolate Green Monster Smoothie

2 cups spinach
1/2 cup vanilla yogurt
1/2 cup milk
2 cups strawberries1 packet Amazing Grass Chocolate Infusion

Blend spinach with yogurt + milk. Add remaining ingredients.

I added some crunch with some homemade coconut almond granola.

I promise you can't taste the spinach! If you're too scared to try it, put a banana in there. It totally covers up the spinach taste. And BLEND WELL! You don't want chunks of spinach floating around in there. Totally hit the spot after a long, sweaty run!

I am super tired + sore now, but we are planning on going out to the Festival of the Little Hills for some crafts and custard!

official first day

Today was my official first day of Chicago Marathon Training. OK, technically, Mondays are "no-running" days, so I guess my official start might not be until tomorrow... but that's beside the point. It is Day 1... the Kick-Off. For the next 18 weeks (4 months!) I will be racking up the miles to run Chicago. Although it is my second marathon, I am still nervous beyond belief. My last marathon was over 2 years ago, and it was one of the hardest things I've ever done in my life. (FYI, the hardest thing I've ever done was climb 4 14,000-ft mountains in one day, last summer.)

First of all, I trained through the winter -- BIG mistake! I remember running 15 miles in 15 degree weather... by. my. self. Torture. I actually went and bought new running clothes to keep me warm... and my gatorade froze during my run, making it even harder to stay hydrate. Oh, and another training run, 16 miles I believe, I had to do after a huge snow storm... I did 8 2-mile loops in my neighborhood because the sidewalks weren't clear on the busy street I normally run on. Again, torture.

So, problem 1: solved... training in the summer. Guaranteed, St. Louis isn't exactly known for its cool summers. If it's not the heat, it's the humidity. My plan is to do my long runs early before it gets too deathly hot... but, in all honesty, I would rather run in 90 degrees than in 9 degrees.

The other major things I dealt with were proper fueling/hydration and injuries. Looking back on my past marathon training + nutrition log, I ate crap. And lots of it. For instance, going to the gas station on my way to work after my 20-miler to buy 3 soft pretzel sticks. Not exactly what you call nutritious (OK, so it could've been way worse). And, jelly beans on the run (frozen, of course) were not exactly appetizing to say the least.

Lately, I have been reading the book Thrive and Thrive Fitness by Brendan Brazier, a vegan Ironman triathlete. Being a vegetarian leaves me a lot of healthy but low calorie foods. In these books, he gives recipes for healthy meals, along with how and when to fuel before, during, and after training runs. Some of his recipes call for some unusual ingredients, but I get the gist of it and plan on following some of his advice along the way. I also plan on figuring out what works and what doesn't straight from the start... so wearing my Camelback for my 8 mile WILL be happening this weekend, although I normally don't hydrate during runs unless I'm running over 10 miles. But, again, St. Louis heat...

And that leaves the injuries. My feet suck (thanks, Mom). I ended up with not 1, but 2 neuromas in my left foot, thanks to marathon training and my lovely hammer toes (again, thanks, Mom). Painful. I guess I'm lucky it wasn't worse, but in all honesty, it took me out of training right towards the end for 2 weeks. I haven't had many problems with them since, but I'm just recovering from Hamstring Origin Tendinitis and have been struggling with Plantar Fasciitis for a year now. Both are under control, but my chiropractor is on stand-by just in case something flares up.

Also, I'm still learning what my body can handle. Most marathoners log 40-50 miles per week... the most I've done per week is about 35, and pretty sure I ended up injured. But, would I go, I go all out. Being an exercise scientist (I use that term loosely), I understand the importance of rest. But, to me, that usually means don' t run, but doing anything else is OK. This is what caused the hamstring issues. So, I've mapped out my plan and it includes less mileage (still under 40 miles per week) along with the all important rest day.

The Plan
My running program comes from Hal Higdon's Novice 2 program. It has decent mileage and a good build up. I don't have the base mileage I would like coming into the program, due to the ham injury, but I think the mileage is low enough that I should be OK. My biggest issue with this program is that I will only be running 4 days per week. I am used to running 5 days per week and I am nervous that I will go CRAZY only running 4. But, the Intermediate 1 program seemed like a bit too much mileage for my body to handle. So, I might throw in a recovery run 1 or 2 days per week... just NOT on my scheduled rest day. Just a really easy 2 mile run... nothing that's going to kill me or my long runs.

I am a huge advocate for weight lifting for runners. It has helped with my running immensely! If you are a runner and not lifting weights, you should be. I really think running specific is great, but I also want my arms to look good in my tank tops this summer. The best program I have found, for me, for general strength and toning is Jillian Michaels' Making the Cut. I started this program in January, following the strengthening program almost perfectly (there is also a section on nutrition that I didn't worry about since it didn't fit my vegetarian diet or the fact that I don't need to lose 10-20 pounds). My arms had never looked better! Then, I got busy and couldn't fit the 45-minute long workouts into my schedule. But, being a (currently unemployed) teacher with LOADS of time in the summer, I figured this would be fabulous to get my arms and abs sculpted again. Her workouts have you strength training 4 days per week, 2 chest days, 2 back days... a little much while training for a marathon. So, I am doing 1 chest day, 1 back day, and then a heavy lifting day 1 day a week to keep my legs nice and strong.

My last component is yoga and core strengthening. Yogadownload.com has been a blessing in podcast form. I have been loving their free 20-minute workouts! I plan to do yoga and core strengthening (from Thrive Fitness) on my scheduled rest day. I figured this is the best thing my body can do, and not overly taxing on it.

But, my biggest thing while training for Chicago is to listen to my body. I can't stress this enough. If I'm sore, I need to take it down a notch. It's OK to skip a workout. Life happens and gets in the way of marathon training (of course, summer running clubs help combat this problem). I am just trying to make it to the start line injury-free this time and hopefully enjoy the running since it is what I love to do.

Here goes nothin'.

(Sidenote: we will hopefully be going out to some frozen custard place this week.... stay tuned as we also begin our Frozen Custard Tour 2010!)